1 large sweet potato
1 400g tin black beans (kidney may be substituted)
50g cheddar cheese, grated
3 spring onions
1⁄2 cup baby spinach
1⁄2 tsp ground cumin
1⁄2 tsp ground paprika or chilli powder if you like it spicy
6 small tortillas
1⁄2 avocado, peeled and chopped into rough cubes
1 lime (zest and juice)
Small bunch of flat leaf parsley
1 tsp coconut oil
1. Preheat the oven to 200°C/180°C fan assisted and roast the sweet potato whole until
tender, approximately 35 minutes.
2. Once the potato is cool enough to handle scoop out the flesh and mash roughly in a
large bowl. Discard the skin or eat as a snack.
3. Snip (using kitchen scissors) or slice the spring onions into small rounds before gently
frying in the coconut oil on the hob until tender but not brown. Wipe the frying pan clean
and leave to one side for now.
4. Add the spring onions to the sweet potato bowl and mix in the beans, cheese, spinach,
5. Finely chop the stalks of the parsley bunch and add them to the sweet potato mixture.
Thoroughly mix together.
6. To assemble, lay one tortilla flat before spreading with 1⁄3 of the sweet potato mixture,
leaving a 2cm rim around the edge, before topping with a second tortilla. Push down
gently to cement together.
7. Transfer to the frying pan you used to fry the spring onions. On a medium to high heat
dry fry the tortilla for 3-5 minutes a side until golden brown in places.
8. Repeat the process until all the sweet potato mixture and tortillas are gone.
9. To make the guacamole mash the avocado with the juice and zest of 1⁄2 the lime before
mixing in some roughly chopped parsley leaves.
Slow cooker chicken and quinoa stew
500g chicken thigh fillets cut into 2cm pieces
1-litre chicken stock
1 small brown onion
1 large leek or fennel bulb
1 large carrot
1 swede or sweet potato (peeled)
1 tbsp tomato purée
1⁄2 cup of quinoa (rinsed and drained)
1 teaspoon of mixed herbs (or a mixture of rosemary and thyme works well)
1 bunch of flat leaf parsley
1. Chop the vegetables to roughly 2cm chunks and add to the slow cooker insert before
mixing in the tomato purée and dried herbs.
2. Add the chicken and give the mixture a quick stir to combine before adding the stock.
3. Cook on low for 7 hours or 31⁄2 on high.
4. After this time is up chop the stalks of the parsley and add to the slow cooker with the
quinoa and stir to combine.
5. Leave to cook for a further 30 minutes on high. You’ll know it’s ready when the quinoa
has puffed out into spiralled grains, a little like tadpoles.
6. Season to taste before decanting into bowls and topping with chopped parsley leaves.
Simple sausage casserole
8 sausages (meat or veggie work)
1 onion, finely diced
250g bacon lardons (optional)
1 garlic clove, crushed
1 tbsp tomato purée
Couple springs fresh thyme and rosemary
A bay leaf
1 tsp smoked paprika
1 x 400g tinned plum tomatoes (whole)
350ml chicken or vegetable stock
1 tbsp Worcestershire sauce
1 x 400g tin white beans (butter, haricot or cannelloni work well)
Salt and pepper
1. Preheat the oven to 200°C/180°C fan assisted. Put the sausages onto a baking tray
and leave to roast for 30-40 minutes whilst you begin the sauce.
2. Heat the coconut oil in a large pan and slowly fry the onions for 5 minutes until tender
but not brown. Add the garlic and the lardons (if using) and continue to cook for
another 5-6 minutes until the lardons are cooked through but the garlic is not brown.
3. Add the tomato paste and herbs to the pan and stir to make a sticky paste before
adding in the tinned tomatoes, crushing the whole tomatoes with your hand before they
hit the pan.
4. Add the stock, water and Worcestershire sauce before stirring everything together.
5. Bring the sauce to a boil before turning the pan down to a very low setting and
covering with a lid. Stir occasionally to make sure the sauce doesn’t catch on the
bottom of the pan.
6. After 25 minutes the beans will be ready to go in. Drain and rinse the beans before
adding to the pan and stirring through. Put the lid back on and cook for another 10
minutes, by which time the sausages will have cooked.
7. Add the sausages to the pan and cook for another 5 minutes, with the lid off, until
everything is heated through nicely.
8. Season to your taste with salt and pepper before dishing up. This woks equally well
served alongside a jacket potato or mashed root vegetables and steamed greens.
Cheesy turkey burgers with sweet potato wedges
500g turkey mince
3 spring onions
1 tsp dried thyme (or rosemary will work)
20g (approx.) cheddar cheese - cut into 4 cubes
2 sweet potatoes
2 tbsp olive oil
1 tsp smoked paprika
Salt and pepper
1. Preheat the oven to 200°C/180°C fan assisted. Cut the sweet potato into wedges,
spread on a baking tray and drizzle with 1 tbsp olive oil. Sprinkle with the smoked
paprika and put in the oven for 35-40 minutes, checking and turning half way through
ensure they cook evenly.
2. After 25 minutes begin to prepare the burgers: chop the spring onions into small discs
using kitchen scissors or a knife and add to a large bowl.
3. Add the turkey mince, thyme (or rosemary if using) and a sprinkle of salt and pepper
before mushing the mixture together with your hands until well combined.
4. Split the mixture into 8 patties and place a cube of cheese in the centre of 4 of these
5. Place the four patties without cheese cubes on top of the patties that do have a cheese
cube, creating a ‘lid’. Press around the edges to seal the two halves together. It is
important these are sealed properly otherwise the cheese will leak out during cooking.
6. Heat the remaining olive oil in a frying pan and fry the burgers for 5/6 minutes on one
side before turning and cooking for another 5 minutes on the other side. Make sure
the turkey is brown on the outside and cooked throughout before serving. If they need
a couple of extra minutes simply turn the heat down to avoid burning and cook until the
meat is done throughout.
7. Serve the burgers immediately with the sweet potato wedges.
Gnocchi with pesto and greens
2 tbsp pesto
1 cup baby spinach
1⁄2 cup frozen peas
1 tbsp parmesan
1. Bring a large pan of water to the boil. Add the gnocchi and cook for 3 minutes or
according to packet instructions
2. Once cooked, drain the gnocchi and stir in the pesto, spinach and peas until the peas
3. Divide into bowls and top with the parmesan.
1 pack of cooked spaghetti.
250 g of the ground beef.
2 garlic cloves.
1 small can of strained tomatoes.
1 tbsp of ketchup.
1 and a half tsp of salt.
1 tsp of ground pepper.
Sprinkle of ground cinnamon.
2 L. Of Water ( less or more depends on how much you like to have the sauce with your pasta)
1. Cook the spaghetti as instructed on the box (and keep it 3 minutes less than the time required) Once done drain, pour cold water and set aside.
2. In a saucepan place the meat with the sliced onions and garlic and season with salt, pepper and cinnamon. Cook until well done.
3. Add the strained tomato with the ketchup and water and boil on high heat for about 5 minutes.
◇ Place the spaghetti over it and leave for 3 extra minutes to boil while mixing.
Beef Shank Stew
Image courtesy of Babyinmy kitchen Ingredients:
1 kg Beef Shank.
0.5 kg Squash/Zucchini.
0.5 kg Carrots.
4 medium-sized onions.
1 cup of rice.
2 cinnamon sticks.
1.5 tsp of salt.
2 tbsps of tomato paste.
A handful of parsley.
1. Cut the Beef Shank into large pieces and add cold water in a cooking pan (4 L). Leave them to boil all the while removing the white foam. Add the salt, cinnamon sticks, the tomato (after slightly cutting it on top in the shape of a cross) and the sliced onions.
2 Let them boil for 1 hour.
3. In the meantime, cut the carrots and zucchini into small cubes and slice the parsley.
4 Add the cut vegetables to the stew when you are done with step 1. Then add the rice and tomato paste and let the entire stew cook for another half an hour.
NB: When you bring to a boil, you should have high heat. Once boiled, leave for about 2 mins and then lower the heat and cover for 20 mins or until well cooked.